How to Get Vitamin A Sources on a Plant-Based Diet

Is it possible to have a vitamin A deficiency? Which plant-based foods should you be eating to get enough vitamin A? I’m answering your top questions on how to get vitamin A sources on a plant-based diet on my Ask Sharon feature. Plus, grab my 10 Vitamin A Recipes—each delicious, plant-based, and packed with vitamin A.

How can I make sure I’m meeting my nutrient needs if I eat a plant-based diet? I get so many questions on this topic. Whether you’re eating a vegan, vegetarian, semi-vegetarian, or plant-leaning diet, it’s important to eat a balanced diet that includes all of the micronutrients you need, from vitamin A to zinc. It’s completely possible to do just that, but it does take some smart planning. In fact, the Academy of Nutrition and Dietetics states that a plant-based diet, including vegetarian and vegan diets, can be healthy and nutritionally adequate, as long as it’s planned wisely. And that also includes the important micronutrient, vitamin A. So, listen in as I answer your top questions on getting vegan vitamin A sources in your eating plan.

This recipe for Vegan Glow Bowl is positively glowing with vitamin A!

Question: Is it possible to have a vitamin A deficiency on a vegan or vegetarian diet?

Sharon’s Answer:

Unless one eats a very poor diet, it’s unusual for someone eating a plant-based diet to be deficient in vitamin A, as there are many plant-based foods rich in vitamin A. Data from studies shows that less than 1% of the U.S. population has a serum retinol level of less than 20 mcg/dL, indicating vitamin A deficiency. Thus, it’s very uncommon in the US; however, it is more prevalent in developing nations where access to a variety of foods is less common. Studies have shown that vegetarians tend to get more vitamin A than meat eaters. One study in the UK did show that vegans in the study had lower intakes of vitamin A, so it is a good reminder that ensuring you get adequate vitamin A intake is important. Vitamin A deficiency also may occur with conditions, such as cystic fibrosis or gastrointestinal disorders, when absorption may interfere with good vitamin A status.

Eat your carrots for vitamin A! Starting with this recipe for Roasted Orange Ginger Carrots.

Question: Where do you get vitamin A?

Sharon’s Answer:

There are two forms of vitamin A:

Preformed vitamin A (retinol and retinyl esters) found in animal foods, such as dairy, eggs, fish, and organ meats
Provitamin A carotenoids found in plant foods, such as yellow-orange and deep green plant foods.

Your body can convert carotenoids, such as alpha-carotene, beta-carotene (the best form), and beta-cryptoxanthin into vitamin A. There are a few conditions which may limit one’s ability to convert, such as certain medications, and liver and digestive concerns.

The highest sources of vitamin A include sweet potato, carrots, spinach, kale, mustard greens, collard greens, turnip greens, beet greens, swiss chard, and winter squash. See the list of plant-based vitamin A sources below. You can also get vitamin A through fortified foods and supplements, such as multivitamins.

Try this recipe for Black-Eyed Pea Sweet Potato Chili for a boost of vitamin A.

Plant-Based Vitamin A Sources

Check out this list of vegan vitamin A sources.

Food	mcg RAE per serving
Sweet potato, baked in skin, 1 whole	1,403
Carrot juice, ½ cup	1,128
Pumpkin, canned, ½ cup	958
Spinach, cooked, 1 cup	943
Butternut squash, baked, cubed, ½ cup	572
Carrots, raw, ½ cup	459
Romaine lettuce, shredded, 1 cup	205
Kale, cooked, 1 cup	170
Cantaloupe, raw, ½ cup	135
Peppers, sweet, red, raw, ½ cup	117
Mangos, raw, 1 whole	112
Breakfast cereals, fortified with 10% of the DV for vitamin A, 1 serving	90
Tomatoes, chopped, 1 cup	89
Black-eyed peas (cowpeas), boiled, 1 cup	66
Apricots, dried, sulfured, 5 apricots	63
Broccoli, boiled, ½ cup	60
Tomato juice, canned, ¾ cup	42

Source: NIH; USDA

Pumpkin is a good source of vitamin A. Get started with this recipe for Vegan Pumpkin Bread with Pumpkin Seeds.

Question: How much vitamin A do I need?

Sharon’s Answer:

The RDA (recommended dietary allowance, or the average amount people need for good health) for vitamin A varies on age and gender.

RDA for Vitamin A

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months*	400 mcg RAE	400 mcg RAE
7–12 months*	500 mcg RAE	500 mcg RAE
1-3 years	300 mcg RAE	300 mcg RAE
4-8 years	400 mcg RAE	400 mcg RAE
9-13 years	600 mcg RAE	600 mcg RAE
14-18 years	900 mcg RAE	700 mcg RAE	750 mcg RAE	1200 mcg RAE
19-50 years	900 mcg RAE	700 mcg RAE	770 mcg RAE	1300 mcg RAE
51+ years	900 mcg RAE	700 mcg RAE

Source: NIH

Include more winter squash in your diet. Get inspired with this recipe for Stuffed Squash with Sage Lentils and Wheat.

Question: What does vitamin A do in my body?

Sharon’s Answer:

Vitamin A is important for many functions, including vision, immune support, and normal cell growth, among many other things. The symptoms of vitamin A deficiency include night blindness, dry scaling skin, and impaired immune fiction. It’s important to note that toxicity can occur with very large doses of vitamin A supplements, so it’s not a good idea to take more than 100% of the RDA from fortified foods and supplements.

Indeed, it is important to make sure you get a daily source of vitamin A-rich foods in your diet every day to ensure you meet your needs. Fat also helps the absorption of vitamin A, so including a small amount of healthy fat, such as olive oil, nuts, seeds, or avocados, can help absorption. I also recommend that vegans discuss their individual diets with a healthcare practitioner, such as a registered dietitian, familiar with vegan diets. And you may enjoy this wonderful article on vitamin A in vegetarian diets from The Vegetarian Resource Group here. Check out my article on nutrients of concern for vegan diets for more information about balancing your diet with all of the most important nutrients.